Good news for nut lovers: Nuts do more than add texture and flavor to meatless meals such as salads, veggie burgers, and pilafs—they also add nutrients. Nuts have protein, vitamins, minerals and fiber. They also have excellent array of phytonutrients and some are very high in omega 3 essential fatty acids. Nuts have been shown to lower the risk of many common diseases such as heart disease, high blood pressure, inflammation and some cancers.
Some nuts of note: Chestnuts are actually low in calories and contain some very special probiotics. Hazelnuts have high levels of phytonutrients especially if the skin is eaten with the nut. Pistachios are a good choice for those looking for extra fiber as they contain as much fiber as oatmeal. Walnuts are an excellent source of Omega 3 essential fatty acids. Just one ounce of walnuts contain a full day’s requirement. Cashews are a good source for zinc, one of the harder to find minerals. Almonds are a good choice for vitamin E and calcium. Read more